Workout Of The Day

Thursday

Bench Press (Weight)

Every 3:00 for 12:00
10 Bench Press
10 Bent Over Rows
:30sec Handstand Hold/ OH Hold

Metcon

12:00 EMOM
min 1: 12/9 Cal Echo Bike
min 2: 10-15 Arnold Press
min 3: 10-15 Toe to Bar
min 4: 10-15 Box Jump Overs 24/20''

Accessory Work

3 Sets
8/8 SA DB Strict Press
12 Goblet Cyclist Squat
8/8 SL SA Romanian Deadlift

Friday

Clean and Jerk (Weight)

Clean and Jerk
Every 90sec, 10 Sets
1 Rep @ 70-80%
*no higher than 80%

Metcon (Time)

10 Rounds for Time
7 Thrusters 75/55
5 Bar Facing Burpees
30 Double Unders

No WOD available